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体育投注网址Panic attacks are sudden, intense surges of fear, panic, or anxiety. They are overwhelming, and they have physical as well as emotional symptoms.

Many people with panic attacks may have difficulty breathing, sweat profusely, tremble, and feel their hearts pounding.

Some people will also experience chest pain and a feeling of detachment from reality or themselves during a panic attack, so they make think they’re having a heart attack. Others have reported feeling like they are having a stroke.

Panic attacks体育投注网址 can be scary and may hit you quickly. Here are 11 strategies you can use to try to stop a panic attack when you’re having one or when you feel one coming on:

While hyperventilating is a symptom of panic attacks that can increase fear, deep breathing can reduce symptoms of panic during an attack.

If you’re able to control your breathing, you’re less likely to experience the hyperventilating that can make other symptoms — and the panic attack itself — worse.

体育投注网址Focus on taking deep breaths in and out through your mouth, feeling the air slowly fill your chest and belly and then slowly leave them again. Breathe in for a count of four, hold for a second, and then breathe out for a count of four:

体育投注网址Some people find it helpful to find a single object to focus all of their attention on during a panic attack. Pick one object in clear sight and consciously note everything about it possible.

体育投注网址For example, you may notice how the hand on the clock jerks when it ticks, and that it’s slightly lopsided. Describe the patterns, color, shapes, and size of the object to yourself. Focus all of your energy on this object, and your panic symptoms may subside.

体育投注网址Much like deep breathing, muscle relaxation techniques can help stop your panic attack in its tracks by controlling your body’s response as much as possible.

体育投注网址Consciously relax one muscle at a time, starting with something simple like the fingers in your hand, and move your way up through your body.

体育投注网址Muscle relaxation techniques will be most effective when you’ve practiced them beforehand.

What’s the most relaxing place in the world that you can think of? A sunny beach with gently rolling waves? A cabin in the mountains?

Picture yourself there, and try to focus on the details as much as possible. Imagine digging your toes into the warm sand, or smelling the sharp scent of pine trees.

体育投注网址This place should be quiet, calm, and relaxing — no streets of New York or Hong Kong, no matter how much you love the cities in real life.

Endorphins keep the blood pumping in exactly the right away. It can help flood our body with endorphins, which can improve our mood. Because you’re stressed, choose light exercise that’s gentle on the body, like walking体育投注网址 or swimming.

The exception to this is if you’re hyperventilating or struggling to breathe. Do what you can to catch your breath first.

on hand and put some on your forearms when you experience a panic attack. Breathe in the scent.

You can also try drinking lavender体育投注网址 or . Both are relaxing and soothing.

Lavender should not be combined with benzodiazepines. This combination can cause intense drowsiness.

Repeating a mantra internally can be relaxing and reassuring, and it can give you something to grasp onto during a panic attack.

Whether it’s simply “This too shall pass,” or a mantra that speaks to you personally, repeat it on loop in your head until you feel the panic attack start to subside.

Benzodiazepines体育投注网址 may help treat panic attacks if you take one as soon as you feel an attack coming on.

While other approaches to the treatment of panic may be preferential, the field of psychiatry has acknowledged that there is a handful of people who will neither respond fully (or at all in some cases) to the other approaches listed in above, and as such, will be dependent on pharmacological approaches to therapy.

体育投注网址These approaches often will include benzodiazepines, some of which carry FDA approval for the treatment of this condition, such as alprazolam (Xanax).

Because benzodiazepines are a prescription medication, you’ll likely need a panic disorder diagnosis in order to have the medication on hand.

体育投注网址This medication can be highly addictive, and the body can adjust to it over time. It should only be used sparingly and in cases of extreme need.

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